Families

Families

Get Fit AZ Kids is here to make “healthy” easy. Our guiding principles of 5-2-1-0 are meant for families to use as a tool or even a goal for becoming healthy and fit.

We know that there may be times when you can’t follow every principle. Health habits form over time, and we’ll get there together.

  • It’s a Family Affair (see resources found at http://strong4life.com/pages/assessment/assessmentDetailPage.aspx?articleid=1&sectionid=1 and http://strong4life.com/pages/talk/talkDetailPage.aspx?articleid=0&sectionid=landing)
    • Assessing your family’s health
    • Talking with your family about a healthy lifestyle
  • Integrating the 5-2-1-0 concept into your life
    • 5 – Eat 5 servings a day of fruits and vegetables
      • Meal planning
        • Shopping guide
        • Seasonal produce guide
        • Ingredient modifications
      • Recipes
        • Fruit
        • Vegetable
        • Lunch
        • Dinner
        • Snacks
        • Ethnic Food recipes
    • 2 – Spend less than 2 hours a day in front of a screen (content below from http://www.letsmove.gov/reduce-screen-time-and-get-active) Can be modified by the committee to be more relevant to Arizona or succinct.
      • Parents and caregivers should set rules that reduce “screen time” by limiting the amount of time children spend on the computer, watching TV and playing video games. The time spent in front of the screen could be better spent being more physically active.
      • Talk to Your Family
        • Explain to children that it’s important to sit less and move more in order to stay healthy. Health experts suggest no more than two hours of computer or television time per day unless it’s related to work or homework. Children younger than 2 should be kept away from the TV entirely. Don’t use TV time as reward or punishment; practices like this make TV seem even more important to children.
        • Set Screen Time Limits and a Good Example
        • Create a house rule that limits screen time to one to two hours every day. More importantly, enforce the rule and provide alternatives that will keep them busy. Playing outside and reading are great options.
        • You need to be a good role model and limit your screen time to no more than two hours per day, too. If your kids see you following your own rules, they’re more likely to do the same.
      • Log Screen Time vs. Active Time
        • To get a sense of what changes may need to be made in your household, track your family’s screen time and active time. First, log how much time your family spends in front of a screen, including things like watching TV and movies, playing video games and using the computer (outside of school or work). Then, look at how much time the family spends doing physical activities, such as walking, doing active chores or playing sports together. If you see that your family logs more hours in front of the screen than being active, sit down together and set goals to increase your physical activity.
        • Use the Let’s Move screen time log to track how much time everyone is spending in front of a screen. To set goals for your family’s physical activity, use the Let’s Move Goal Tracker. http://www.letsmove.gov/sites/letsmove.gov/files/Screen_Time_Log.pdf
      • Be Active During Screen Time
        • When you spend time in front of the screen, do something active. Stretch, practice yoga poses, walk on a treadmill, or lift weights. Challenge the family to see who can do the most push-ups or jumping jacks during commercial breaks.
      • Understand TV Ads
        • Seeing snack foods, candy, soda and fast food on television affects all of us-especially children. Help children understand that just because it’s on TV-or their favorite TV characters eat or drink it-doesn’t mean it’s good for you.
      • Create Screen-free Bedrooms
        • Don’t put a TV or computer in your child’s bedroom. Kids who have TVs in their rooms tend to watch about 1.5 hours more of TV per day than those who don’t. In addition, having a TV in their bedroom can keep kids from spending time with the rest of the family.
      • Provide Alternatives
        • Watching TV can become a habit, making it easy to forget what else is out there. Give children ideas and alternatives, like playing outside, picking up a new hobby or learning a sport. See more tips for being an Active Family.
      • Focus on Family Time During Meals
        • Family meals are a great time to talk to each other. So, turn off the TV during meals. Better yet, if you have a TV in your eating area, remove it.
      • Research shows that families who eat together tend to eat more nutritious meals. Make eating together a priority and try to have family meals at least two to three times a week. Begin with breakfast–it’s a great way to start the day.
    • 1 – Spend at least 1 hour a day doing something active
      • Types of exercise
      • Indoor exercise
      • Outdoor exercise
      • Exercise for toddlers
      • Exercise for preschoolers
      • Exercise for elementary school students
      • Exercise for middle school students
      • Exercise for high school students
    • 0 – Limit sweetened drinks (to near 0 a day)
      • What are sweetened drinks
      • How do they affect children’s health
      • Types of unsweetened drinks
      • Hidden sugars that we consume
  • Tips for Success
    • Get Fit Kids eating tips
    • Get Fit Kids activity tips
    • Get Fit Kids exercise tips
    • Get Fit Kids beverage tips

Also check out our Community Resources page for more information.